Lesson 1, Topic 1
In Progress

Session plan

Microcycle plan

  • 1. Establish a Profile of the Athlete
  • 2. Determine the Period / Phase
  • 3. Identify the Units to be Covered
  • 4. Fix the amount of each unit
  • 5. Design the Load distribution
  • 6. Construct the daily sessions
  • 7. Calculate intensities / volume
  • 8. Evaluate using microcycle checklist

Microcycle Construction Rules

The intensity and type of loading

  • Central Nervous System (CNS)/ Neuro Muscular System (NMS)
  • Metabolic
  • Structural
  • Mental must be given careful consideration

The athlete must not be exposed to very high demands upon same system in successive units

Each unit is in pursuit of a specific objective and should

  • vary within a day
  • vary from day to day

The interval between two training units should be long enough to allow sufficient recovery (CNS/NMS, Metabolic, Structural, Mental)

  • to gain maximum training effect from the next unit

Recovery is accelerated if units of

  • (active) recovery
  • “regeneration” units are introduced into the microcycle.

When training units with different objectives and varying demands follow each other, it may not be necessary to await complete recovery •

Concentration on one particular objective in a unit allows some optimal period of time when the athlete can be exposed to the desired stimulus.

Well-constructed MC reduce monotony in training

Highly demanding NMS loading  

  • be carried out on days of optimal capacity
  • never following days of high demand e.g. anaerobic-lactic energy system (speed endurance)

24 – 48 hours are required to recover from high loadings

Functional MC length

  • General Phase 9 days
  • Specific Phase 6 days

Order of a training session from less fatiguing to fatiguing

  1. Coordination / Technical
  2. Speed, Speed Strength, Max Strength (NMS)
  3. Speed Endurance, Strength Endurance
  4. Conditioning
  5. General Endurance

Microcycle Check List

  • Is the content appropriate for the period of training?
  • Are the chosen methods appropriate (intensity) to the goals?
  • Are the methods age-related?
  • Is there a balance between training load and recovery?
  • Principle of variation
  • Are the training units and also the training components arranged to meet different requirements (precondition: recovery) of each of the biometric abilities?